A1 Weighted V-Up 2x25 A2 SB Reverse Hyper 2x25 B1 Trap Bar Deadlift 90sec 1x8, 2x5, 2x3 C1 Trap Bar Deadlift 90sec 1x20 D1 Lat Pull Down Close Grip 90sec 3x12 D2 Glute Ham Raise 90sec 4x8-10 E1 Alternating Grip BB Curl (over/under) 90sec 4x8ea E2 Mixed Grip Pull Ups 4x?? A1 Straight Leg Bicycle Kicks 2x15ea A2 Alternating Bird Dogs 2x15 B1 BB Floor Press 90sec 1x8, 2x5, 2x3 C1 Flat DB Press 90sec 4x8 C2 CG Seated Row 90sec 4x10 D1 Single Arm Row & Raise 90sec 4x8ea D2 Standing DB Shoulder Press 90sec 3x12 A1 Berpies 2x12 A2 Exaggerated Jumping Jacks 4x20sec sprint B1 BB Step Back Lunge 90sec 4x8ea B2 SL Box Jump 90sec 3x20 C1 2 DB Swing & Row 90sec 4x15 C2 Bent Elbow Shrug and Raise 90sec 4x10 D1 DB Hammer Curls 90sec 3x10 B1 JS Stability Bench 4x6 AFAP B2 SB DB Incline Press 5x8 B3 DB Shrug 5x15 C1 Sandbag Alt Shoulder Press 3x7ea C2 Prone RDB 3x12 D1 Weighted Toe Walks 2x25ea
A1 Tripod Thoracic Rotation 2x20ea A2 Directional Lunge (JS Press Hold) 2x9 B1 Trap Bar Deadlift (elevated) 90sec 7-7-7, 2x20 C1 DB 2-Way Lateral Lunge 3x8ea C2 Underhand Lat Pull Down 90sec 3x12 D1 3- Way Stretch Lunge 90sec 2x8ea D2 BB Curl 90sec 4x8ea E1 ISO Pull Ups + Slow Down 4x4 A1 Elevated Alt Glute Ham Raise 2x15ea A2 Elevated Forearm Bridge 2x15ea B1 BB Bench Press 90sec 1x8, 2x5, 2x3 C1 DB Incline Tate Press 90sec 5x6 D1 DB Inside Outside row 90sec 4x8ea D2 DB SL RDL 90sec 4x8ea E1 Band Pull Apart 90sec 3x12 A1 Light Catch to Press 3x12 A2 JS Resisted Rotation By Feel B1 BB Step Up 90sec 4x8ea B2 Split Drops + Jump 90sec 4x4ea C1 2 DB Swing & Row 90sec 4x15 D1 DB Iron Cross 90sec 4x10 E1 Grip Work 90sec 3xFailure B1 Rack Lockouts (for speed) 8x3 C1 Flat DB Press 5x8 D1 DB Shrug Walk 3x30sec E1 SA Shoulder Press 3x7ea F1 Blackburns 2x
A1 Tripod Thoracic Rotation 2x20ea A2 Directional Lunge (JS Press Hold) 2x9 B1 BB Back Squat + Prep Mvts. 90sec 1x8+P, 2x5+P, 2x3 C1 DB 2-Way Lateral Lunge 3x8ea C2 Close Grip Lat Pull 90sec 3x12 D1 Hip Flexor Hamstring Stretch 90sec 2x8ea D2 BB Curl 90sec 4x8ea E1 Inverted Rows 3x12-15 A1 Elevated Alt Glute Ham Raise 2x15ea A2 Elevated Forearm Bridge 2x15ea B1 BB Bench Press + Prep Mvts. 90sec 1x8, 2x5, 2x3 C1 2 DB Pullover /w Tri Extension 90sec 5x6 D1 DB Inside Outside row 90sec 4x8ea D2 BB RDL 90sec 4x8ea E1 Band Pull Apart 90sec 3x12 A1 Light Catch to Press 3x12 A2 JS Resisted Rotation By Feel B1 BB Modified Step Ups 90sec 4x4ea B2 Drop Box Split Jumps (height) 90sec 4x4ea C1 Resisted G/Ham Back Extension 90sec 3x8-10 D1 DB Cuban Press 90sec 3x10 E1 Plate Flip Cleans 90sec 2xFailure B1 2 Board Press 8x3 C1 SB Flat DB Press 3x15-20 D1 DB Shrug Walk 3x30sec E1 Alt DB Catch to Press 4x6ea F1 Blackburns 2x G1 SL Balance (barefoot on Airex Pad) 3x12 each direction Prep Movements Day 1 P1. Knee Outside Mountain Climber x6ea. P2. Rollover V-Sit x6ea. P3. DB Shrug (light) x8 Day 2 P1. Single Arm JS Int/Ext Rotations x10ea. P2. Push Up Plus x8 P3. Wall Scapula Upward Rotation x8
A1 Arm Supported SB Roll Outs 3x15 A2 JS Pull Through (stretch) 3x15 Day 1 Plyos 1x EXPLOSIVE B1 BB Box Squat (1 purple) 60sec 2x8, 2x6, 6x3 C1 SL Bench Squat 3x15ea D1 BB Curl 90sec 3x8 D2 SB Hamstring Curl 90sec 3x12 E1 SB Glute/Ham Bridge 90sec 2x4x10sec A1 SB Weighted Crunch 2x15 A2 SB Alt. Back Extension 2x15ea Day 2 Plyos 1x EXPLOSIVE B1 BB Floor Press 90sec 1x8, 2x5, 2x3 (max reps) B2 SA DB Row 90sec x6ea C1 JS Protraction / Retraction 90sec 4x8ea C2 BB Calf Rockers (socks on mat) 90sec 4x8ea D1 Prone RDB 90sec 3x12 Static Stretch Strength / Conditioning DAY 3 A1 SB V-Up Exchange 3x15 A2 Bumper Plate Slides All Directions 2x6 B1 SL Balance Partner Toss 2x6ea C1 Deadlift + Hang Clean + Split Jerk 3x 1rep every 15 seconds x 7reps D1 Deadlift + Hang Clean 3x3 E1 Deadlift 2x20 AFAP (good tech) F1 DB Walking Lunge 3x6ea G1 Seated V-Bar Row 3x10 Speed- Day 3 Plyos 2x EXPLOSIVE A1 Speed Bench 8x3 B1 SB Flat Bench 3x15+ B2 BB Shrug + JS Band Shrug 3x10+20 C1 Cable Press Down 3x8 D1 DB Seated Clean 2x12 E1 Heavy Core + Stretch
Max Effort Complex DAY 1 A1 D-Ball Slams 3x8 A2 Rollover 3-way Stretch 3x3ea B1 Trap Bar Deadlift 1x8, 1x5, 3x3 B2 Box Squat to Box Jump 3x6 C1 DB Step Up (extended) 2x8ea C2 DB Push Press 90sec 2x10 D1 DB Chest Supported Row 90sec 2x8 E1 BB Russian March + Back Lunge 90sec 3x6ea F1 * Get Big On You.. Max Effort Complex DAY 2 A1 Alternating Full Sit Up 3x10ea A2 Mini Band Pull APart 3x12 B1 BB Bench 1x8, 1x5, 4x3 B2 Dynamax Wall Toss 90sec 4x4 C1 Close Grip Lat Pull Down 90sec 4x8 C2 JS Triceps Push Down 90sec 4x12-15 D1 BB Cuban Press 90sec 2x12 Static Stretch Max Effort Complex DAY 3 A1 SB Alternating Weighted Sit Up 2x12ea A2 Dynamax Lunge 2x3ea B1 BB Back Lunge 1x4ea, 1x3ea, 3x2ea B2 Drop Box Lunge + SL Rebound 3x3ea C1 Sandbag Zercher Squat 3x10-12 D1 DB Shrug 2x25 E1 Ankle MODS On You.. Max Effort Complex DAY 4 A1 Glute/Ham Sit Up + Press 2x EXPLOSIVE B1 Hang Clean 2x3, 2x2 C1 BB Close Grip Bench 1x6, 5x4 C2 Clap Push Ups 5x4 D1 BB Hip Thruster 2x25 D2 Floor DB Tri Rockers 4x10 E1 DB Bent Over Row 3x8 E2 BB Inverted Row 3x10+